February 29th, 2016 CrossFit WOD - Strongpoint CrossFit

February 29th, 2016 CrossFit WOD

February 29th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

4 rounds:

:15 Jumping Jacks

:15 Air Squats

:15 Push Ups

:15 Sit Ups

4 rounds:

:15 Front Plank

:15 Side Plank

:15 Side Plank

:15 Glute Bridge

Mobility: Smash Party, Oly Wall

Maximum Effort

Back Squats + Chains (20 minutes to Max)

Do not count chain weight into total.

Accessory Work

Overhead Squat (3×6)

Snatch Grip Deadlift (3×8 heavier than last week)

Glute Ham Raise (3×20)

Metcon

Metcon (Time)

27-21-15-9

Kettlebell Swing (1.5/1)

Thruster (95/65)
*16 minute cap.

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (3 Rounds for reps)

Three x 2-minute max calorie row

Rest 2 minutes between efforts

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